This is a Physicians Committee recipe that we use in our Food for Life program. Bulgur is a nutty tasting grain that can be prepared in 25 or less minutes. The culinary ingredients are from both sides of the border with great taste, and healthy  doses of beta-carotene and Vitamin C. 

Bulgur is one of my favorite grains. I love to prepare a batch and cook with scallions, grated ginger, and some low sodium tamari. Yum!!!

  • 1 cup bulgur
  • 1/2 tsp salt (optional)
  • 2 cups boiling water
  • 1/4 cup veggie broth or water
  • 2 T soy sauce
  • 1 tsp chili powder
  • 1/2 tsp ground cumin
  • 1/2 cup diced red bell pepper
  • 1/2 cup frozen or fresh green peas
  • 1/2 cup fresh or frozen corn
  • 1 green onion, thinly sliced

Place bulgur and optional salt in saucepan or heatproof bowl. Add the boiling water. Stir to mix well. Cover and let stand for about 25 minutes or until bulgur is tender and water is absorbed. (I find bulgur often cooks more quickly than 25 minutes.)

Heat veggie broth in nonstick skillet. Add the bulgur, soy sauce, chili powder, and cumin. Toss gently to mix. Continue cooking, turning gently with spatula, until mixture is hot and steaming.

Gently mix in the bell pepper, peas, corn, and green onion. Reduce the heat to low, cover and cook for 3-5 minutes, until evenly heated through. 

You can serve this hot or at room temp. Serve the pilaf as a side dish or in a wrap with some sauteed jackfruit, or over salad greens. Many choices to enjoy this wonderful, healthy pilaf.